Monday July 22nd to Sunday July 28th
I started the week in Queensland, running at Tullebudgera Creek and Kirra beach (see previous blog) before ceossing the NSW / Qld border at Coolangatta / Tweed Heads. My first NSW run was the third of the morning, this one in Kingscliff. I finished off the Kingscliff run with 3 lots of 200 metres at speed in the last kilometre.
Mon 22/7 am: 5.01 km - 4:43 ave pace - 4:05 fastest km (Kingscliff parkrun freedom)
.... 3x 200m intervals (max pace): 3:49, 3:35, 3:29
After Kingscliffe I drove to Byron Bay where I will stay for a couple of nights.
Tue 23/7 am: 11.42 - 4:56 average pace - 4:29 fastest km (Byron Bay)
It was an early start on Wednesday morning as I was making my way to Coffs Harbour with three parkrun courses planned along the way. The drives between two and three were a touch long and the body is a little bit sore at the end of the day.
Wed 24/7 am: 5.02 km - 4:46 ave pace - 4:07 fastest km (Ballina parkrun freedom)
.... 3x 200m intervals (max pace) - 3:30, 3:32, 3:14
Wed 24/7 am: 5.02 km - 4:38 ave pace - 3:53 fastest km (Yamba parkrun freedom)
.... 2x 400m intervals (max pace) - 3:37, 3:10
Wed 24/7 pm: 5.05 km - 4:45 ave pace - 4:22 fastest km (Grafton parkrun freedom)
Thu 25/7 am: 2.74 km - 5:01 average pace
Thu 25/7 am: 1.14 km - 4:49 average pace
Thu 25/7 am: 5.01 km - 4:29 ave pace - 4:14 fastest km (Coffs Harbour freedom)
Friday 26/7 - Rest Day
On Friday I drove from Coffs to Urunga and set up camp in the caravan park, checking out their parkrun on the way.
Sat 27/7 am: 2.36 km - 4:51 average pace - 4:31 fastest km
Sat 27/7 am: Ununga parkrun (1st) - 19:11 - 3:53, 3:44, 3:54, 3:56, 3:50
Sat 27/7 am: 5.00 km - 4:39 ave pace - 4:00 fastest km (Horseshoe Bay freedom)
After parkrun I was off to Port Macquarie with a detour vie South Rocks for the Horseshoe Bay parkrun course. They must have not long finished packing up when I got there.
Sun 28/7 am: 5.05 - 4:33 ave pace - 3:59 fastest km (Port Macquarie parkrun freedom)
Sun 28/7 am: 2.22 km - 4:47 average pace - 4:42 fastest km
After breakfast I hit the road to Fingal Bay with a detour to Taree for another freedom run.
Sun 28/7 am: 5.01 - 4:36 ave pace - 4:05 fastest km (Taree parkrun freedom)
Monday July 29th to Sunday August 4th
I started the new week with an emotional parkrun freedom run on the Fingal Bay course. This would have been my mother-in-law, Joy's, next parkrun had events been different. I ran it with a tear in my eye, remembering Joy.
Mon 29/7 am: 5.01 km - 4:29 ave pace - 3:59 fastest km (Fingal bay parkrun freedom)
Mon 29/7 am: 5.02 km - 4:42 ave pace - 4:36 fastest km (The Terrace freedom)
Tue 30/7 am: 1.32 km - 5:16 ave pace
Tue 30/7 am: 5.05 km - 4:27 ave pace - 3:59 fastest km (The Entrance freedom)
.... 3x 400m intervals (max pace): 3:19, 3:20, 2:54 - time (secs): 88, 83, 75
Tue 30/7 am: 5.02 km - 4:41 ave pace - 4:04 fastest km (San Remo parkrun freedom)
.... 3x 200m intervals (max pace): 3:35, 3:31, 3;16 - time (secs): 49, 43, 38
Wed 31/7 am: 5.01 km - 4:47 ave pace - 4:35 fastest km (Parramatta parkrun freedom)
Wed 31/7 pm: 5.01 km - 4:56 ave pace - 4:45 fastest km (Sandon Point freedom)
Thu 1/8 am: 5.01 km - 4:38 ave pace - 3:55 fastest km (North Wollongong freedom)
Thu 1/8 am: 2.03 km - 4:56 average pace
Friday 2nd August - rest day
On Friday I drove to Queanbeyan and then into Canberra to look around. I was there to run Queanbeyan parkrun - to get my Q parkrun - on Saturday morning. As ecpected it was cold but not quite the minus 3 forecast. The course has some serious hills and is quite slow because of it, but I did get another age group record.
Sat 3/8 am: 2.67 km - 4:40 average pace - 4:27 fastest km
Sat 3/8 am: Queanbeyan parkrun (2nd) - 19:29 - 3:51, 3:53, 4:01, 3:43, 3:45
Sat 3/8 am: 1.34 km - 4:51 average pace
Sat 3/8 pm: 5.02 km - 4:52 (ave pace) - 4:35 fastest km (Batemans Bay freedom)
After staying in Narooma on Saturday night I drove to Merimbula via Bermagui and the tourist drive around the coast. I ate lunch at Tathra then got to Merimbula early afternoon. I had decided to only get warm once on Sunday so I ran an extended warm up before setting off on my final NSW freedom run.
Sun 4/8 pm: 4.22 km - 4:50 average pace - 4:42 fastest km
Sun 4/8 pm: 5.04 km - 4:20 ave pace - 3:48 fastest km (Merimbula parkrun freedom)
After the Merimbula run it was back into the car for the drive to Mallacoota and out of NSW. In just under two weeks in NSW I ran 17 parkrun freedom runs and the two actual parkruns at Urunga and Queanbeyan.
No comments:
Post a Comment